Wednesday 210512

15-12-9 reps for time of:

Thrusters

Weighted pull-ups

♀ 95-lb. thruster, 30-lb. pull-up

♂ 135-lb. thruster, 45-lb. pull-up

Post time to comments.

Compare to 050428.



Scaling: 
This couplet is one of the original variations on the classic Fran. Choose loads and modifications that are more challenging than you would do in Fran yet allow you to complete the reps in 2-3 sets each round.

Intermediate Option:

15-12-9 reps for time of:

Thrusters

Weighted pull-ups

♀ 75-lb. thruster, 20-lb. pull-up

♂ 115-lb. thruster, 35-lb. pull-up

Beginner Option:

15-12-9 reps for time of:

Thrusters

Jumping pull-ups

♀ 45-lb. thruster

♂ 65-lb. thruster

Mayhem Daily Wod - 21511

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50/40 Calorie Assault Bike
5 Rounds
5 Power Cleans (135/95)
5 Burpee Box Get Overs (30/24)
-Into-
40/32 Calorie Assault Bike
4 Rounds
4 Power Cleans (155/105)
4 Burpee Box Get Overs (30/24)
-Into-
30/24 Calorie Assault Bike
3 Rounds
3 Power Cleans (185/125)
3 Burpee Box Get Overs (30/24)
*Echo Bike (85%)

 

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Tuesday 210511

For max reps of each:

5 min. of double-unders

5 min. of clean and jerks

3 min. of double-unders

3 min. of clean and jerks

1 min. of double-unders

1 min. of clean and jerks

♀ 65 lb. ♂ 95 lb.

Post reps to comments.

Compare to 071202.



Scaling:

Many athletes will be able to complete this as prescribed, as the built-in time caps make this a good practice opportunity for those new to either of these exercises. This workout will be a very high volume for advanced athletes.

Beginner Option:

For max reps of each:

5 min. of double-under practice

5 min. of clean and jerks

3 min. of double-under practice

3 min. of clean and jerks

1 min. of double-under practice

1 min. of clean and jerks

♀ 35 lb. ♂ 45 lb.

Mayhem Daily Wod - 21510

      Compete

Murph Prep Monday:
10 Minute AMRAP
200m Run
10 Strict Pull-Ups
-Rest 5 Minutes-
10 Minute AMRAP
200m Run
20 Push-Ups
-Rest 5 Minutes-
10 Minute AMRAP
200m Run
30 Air Squats
*All with 20lb/14lb Vest.




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Monday 210510

Complete as many rounds as possible in 20 min. of:

25-cal. row

25 hip extensions

25 GHD sit-ups

Post rounds completed to comments.

Compare to 181022.



Scaling:

This AMRAP is sure to tax the midline. Intermediate athletes may choose to dabble with the GHD but should remain cautious of the full dosing. Beginner athletes should avoid the GHD completely until they have built up a tolerance for this very potent movement.

Intermediate Option:

Complete as many rounds as possible in 20 min. of:

25-cal. row

25 hip extensions

10 GHD sit-ups

15 sit-ups

Beginner Option:

Complete as many rounds as possible in 20 min. of:

15-cal. row

15 weighted good mornings, empty barbell

15 sit-ups

Saturday 210508

For total reps:

3 sets of shoulder presses, ⅔ body weight

3 sets of strict pull-ups

3 sets of push presses, ⅔ body weight

3 sets of strict pull-ups

3 sets of push jerks, ⅔ body weight

3 sets of strict pull-ups

Rest 30 sec. between sets.

Post reps completed to comments.



Scaling:

Reduce the load on the barbell movements and choose a pull-up modification that allows you to complete at least 10 reps of each when fresh. Newer athletes should reduce the total volume of this workout.

Intermediate Option:

For total reps:

3 sets of shoulder presses, ½ body weight

3 sets of strict pull-ups

3 sets of push presses, ½ body weight

3 sets of strict pull-ups
3 sets of push jerks, ½ body weight

3 sets of strict pull-ups

Rest 30 sec. between sets.

Beginner Option:

For total reps:

2 sets of shoulder presses, empty barbell

2 sets of assisted pull-ups

2 sets of push presses, empty barbell

2 sets of assisted pull-ups

2 sets of push jerks, empty barbell

2 sets of assisted pull-ups

Rest 30 sec. between sets.

Mayhem Daily Wod - 2157

      
For Time:
1-2-3-4-5-6-7-8-9-10
Squat Cleans (185/125)
10 Bench Press (135/95)
    

Friday 210507

4 rounds for time:

Run 400 meters

Rest 2 min.

Post time to comments.

Compare to 081024.



Scaling:

Deconditioned athletes may need to jog or walk and shoot to complete each effort in 4 minutes or less. Be sure to warm up prior to starting, as this distance will be a sprint for intermediate and advanced athletes.

Beginner Option:

3 rounds for time:

Jog 400 meters

Rest 3 min.

Mayhem Daily Wod - 2156

      
Partner
You go - I go
2 rounds (each)
20/15 Standing Bike Erg
15 Deadlift (135/95)
10 HSPU
5 Burpee Box Get Overs (30/24)

-into-

2 rounds (each)
20/15 Standing Bike Erg
10 Deadlift (225/155)
10 HSPU
5 Burpee Box Get Overs (30/24)

-into-

2 rounds (each)
20/15 Standing Bike Erg
5 Deadlift (315/235)
10 HSPU
5 Burpee Box Get Overs (30/24)
 
*Partner 1will complete a full round followed by Partner 2. Both partners must complete 2 rounds before increasing deadlift weight
    

Thursday 210506

Elizabeth

21-15-9 reps for time of:

Cleans

Ring dips

♀ 95 lb. ♂ 135 lb.

Post time to comments.

Compare to 200219.



Scaling:

Elizabeth is a classic benchmark that should be completed relatively quickly. It can be performed with either squat cleans or power cleans. Decide which technique you’ll use before you start, then stick with it. Go lighter on the cleans and modify the ring dips so you can complete the work in fewer than 10 minutes.

Intermediate Option:

15-12-9 reps for time of:

Cleans

Ring dips

♀ 75 lb. ♂ 115 lb.

Beginner Option:

15-12-9 reps for time of:

Cleans

Push-ups

♀ 55 lb. ♂ 75 lb.